Grace Laura Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 230 similar athletes.

Performance Highlights

GBR GBR Flag Women 30-34 #131002 02:01:45 244th in AG | Top 93.5% 1284th | Top 91.5%
-03:44
56:58
Run Total
-00:28
07:07
Avg. Lap
+00:12
06:36
Best Lap
+02:50
53:48
Workout Total
+00:21
06:43
Avg. Workout
+01:01
11:04
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Women

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 230 athletes with similar finish time in Hyrox Women

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 230 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Grace Laura's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Grace Laura's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 230 athletes with similar finish time in Hyrox Women

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Grace Laura's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Women

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Grace Laura's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 05:30. Check the detail of the improvement plan below.

02:14 Potential Improvement 40.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:14 09:02 to 06:48 40.6%
Burpees Broad Jump 01:42 10:59 to 09:17 30.9%
Wall Balls 01:20 09:04 to 07:44 24.2%
Rowing 00:14 06:18 to 06:04 4.2%
Ski Erg 00:00 05:34 to 05:34 0.0%
Sled Push 00:00 03:05 to 03:05 0.0%
Sled Pull 00:00 07:38 to 07:38 0.0%
Farmers Carry 00:00 02:08 to 02:08 0.0%
Run Total 00:00 56:58 to 56:58 0.0%

Splits Time

Grace Laura Perfect Race
Splits Total Average Total
Running 1 06:41 00:00 06:21 +00:20 00:00 +00:00
Ski Erg 05:34 06:41 05:37 -00:03 06:21 +00:20
Running 2 06:36 12:15 06:56 -00:20 11:58 +00:17
Sled Push 03:05 18:51 03:31 -00:26 18:54 -00:03
Running 3 07:02 21:56 07:31 -00:29 22:25 -00:29
Sled Pull 07:38 28:58 07:56 -00:18 29:56 -00:58
Running 4 07:01 36:36 07:32 -00:31 37:52 -01:16
Burpees Broad Jump 10:59 43:37 09:49 +01:10 45:24 -01:47
Running 5 07:21 54:36 08:00 -00:39 55:13 -00:37
Rowing 06:18 01:01:57 06:03 +00:15 01:03:13 -01:16
Running 6 07:04 01:08:15 07:45 -00:41 01:09:16 -01:01
Farmers Carry 02:08 01:15:19 02:54 -00:46 01:17:01 -01:42
Running 7 07:07 01:17:27 07:45 -00:38 01:19:55 -02:28
Sandbag Lunges 09:02 01:24:34 07:21 +01:41 01:27:40 -03:06
Running 8 08:09 01:33:36 08:54 -00:45 01:35:01 -01:25
Wall Balls 09:04 01:41:45 07:47 +01:17 01:43:55 -02:10
Roxzone 11:04 02:01:45 10:03 +01:01 02:01:45
Based on 230 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Laura Grace delivered a solid performance at the 2024 Birmingham HYROX event, ranking in the top 31% of all athletes and in the top 30% of her age group (30-34). Her overall time was 02:01:45, and she demonstrated a pronounced strength in running, with a total running time of 00:56:58, which was 04:23 faster than average. This indicates that she is more of a runner profile and her running was consistent and strong throughout the race. However, her pacing in the initial running segment was slower than average, suggesting a slightly slow start. It's important to note that she progressively improved her running pace from the second running stage onwards.

Segments to Improve:

  • Wall Balls: This was a challenging segment for Laura, with a time of 00:09:04, which was 01:54 slower than average. To improve in this area, she can incorporate more wall ball drills in her training routine. Practicing wall balls regularly will enhance her speed, power, and coordination. She should focus on using her legs and hips to generate power, keeping her chest up and eyes forward.
  • Sandbag Lunges: Laura's time in this segment was 00:09:02, which was 01:41 slower than average. To improve her performance, she should incorporate lunges with different weights into her training routine to build up muscle endurance and strength. Practicing proper technique is crucial: keeping the upper body straight, with shoulders back and relaxed and chin up.
  • Burpees Broad Jump: Laura's time for this segment was slower than average, which means she could benefit from incorporating more burpees and broad jumps into her training. These exercises will help to improve her cardio, strength and explosiveness.
  • Roxzone: Laura's time here was 00:11:04, which was 01:09 slower than average, indicating that she rested more or took more time in the transition. To improve this, she should work on her overall fitness and transition time. This could include practicing transitioning between exercises to cut down on time.

Race Strategies:

Considering that Laura has a runner profile, she can leverage her running strength to gain time in the race. However, she should avoid starting too fast in the initial running stage to ensure better energy management throughout the race. For the strength segments, particularly challenging ones like sandbag lunges and wall balls, it would be beneficial to maintain a steady, controlled pace rather than rushing through them. This will help to conserve energy for the final stages of the race. Also, working on quicker transitions between exercises can significantly reduce her overall time.

Similar Athletes
Morrin Annie 2024 Stockholm 02:02:08
Grace Laura 2024 Birmingham 02:01:45
Miller Lucy 2024 Glasgow 02:01:45
Reynolds Katie 2024 Sports Direct HYROX London 02:01:15
Payne Brittany 2024 Houston 02:01:23
Rutter Stephanie 2023 London 02:01:49
郭 军 2024 Beijing 02:01:37
Gough Deirdre 2024 Sports Direct HYROX London 02:01:29
Zanchi Marcella 2022 London 02:02:12
Borrero Lisa 2019 Miami 02:02:05

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